Name: Playbook - Matt Fox - W4/D3
Uploaded: 2022-11-22T04:13:11.654Z
Duration: 45 min
Description: W4/D3

Awesome 
Lots of the pull ups are beyond my current 
Great workout 💪🔥👍capabilities - Archers!

Dave McN

Even with the bands the archer pull-ups felt a bit awkward but otherwise great workout!

Tyler

I’m hoping to get the archers one day but not yet

The archer pull ups I was no where near being able to do. Did slow wides instead.
Challenging work out though.

Drew

Back and arms 
Reps and sets. Finish the exercise and all it’s reps and sets before moving into the next exercise. Use a resistance band to help with pull ups if needed

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended grabbing the bar underhand grip
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Australian chin-up

- Hold the bar with your palms facing away from you
- Pull yourself up and over to one side
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended
- Repeat pulling yourself to the opposite side

Side to side pull-up

- Grab the bar with your palms facing you
- Pull your torso up in a circular motion until your head is above the bar 
- Keeping your elbows close to your body
- Continue the circle at the top and lower with a controlled motion

Circle chin-up

- Place your hands just outside shoulder width 
- Bend at the elbows lowering your body 
- Extend your elbows to press yourself back up

Single bar dips

- Hold the bar with your palms facing away from you
- Pull yourself up and over to one side
- Extending your opposite arm along the bar at the top
- Lower slowly until you arms are fully extended
- Repeat on the opposite side

Archer pull up

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Hold at the top and extend your self backward 
- Pull yourself forward bringing your face toward the bar
- Repeating out and in

Chin-up head banger

W4/D3

Woooow 😅😅😅😅
This workout is efficient and brutal 🤣🤣🤣

Sarah

It’s a good baseline to know where I am at with my fitness. Lots of work to do!

Daniel

I can’t change kilos into reps, or seconds etc the rest is great!

Adolfo

W1/D1 - baseline Test

Amazing sesh 💪🏽 We sweated like crazy 💦💦💦💦 
Loved it 👍🏽

Adam

W1/D1

Kirk

That was awesome 
Arms are shaking - yeah!!!🔥💪

W1/D2

Woaaaw 🔥🔥🔥🔥🔥
The sweat was real 💪🏽

Zach

W1/D3

W1/D4 REST DAY

Finally working out for function/ability.  Nice one

Chase

Moritz

W1/D5

Rowdy

Highlighted a few of my weaknesses. Looking forward to seeing how I improve as I work through the program

Shane

W1/D6

Single bar dips was too hard for my level

W2/D1

Awesome 
Pull-ups are kicking my butt. Coming back Stronger 💪🔥

Sucks having to use a band with some of these due to a niggle in the shoulder but this workout definitely kicks you in the ass.

Couldn’t do the wall walkouts very well so did planks instead. The hold were killer!

Andrew Hunt

W2/D2

W2/D3 Rest day

Jack

Definitely needed that rest day before completing this bad boy 😅🥵

W2/D4

Awesome 
Did not do the cardio in this session 
Cardio will be done in second workout of the day

W2/D5

Awesome training plan. I feel much more comfortable with my body and relaxed

Chris

Third time doing it.  Great burn.  Swapped a few things to keep it fresh but fun concept

W2/D7

W3/D1 Rest Day

Manageable. Some exercises were tougher than others after a hard days work. But good fun

W3/D2

AwesomeWorkout !!!🔥🔥💪
Completed some of the pull up & chin-ups as negative reps only. 
Arms and back are lit 🔥

Arms were completely dead by the third group

W3/D3

Wall walkouts !! Yeah!!
Great session 🔥💪

Great workout for shoulder and core. Couldn’t do walk outs because cut on the palm. Will make them up when it heals

W3/D5

W3/D4

Great workout for a Saturday morning! Completed just over min 40. Be sure to warm up with plenty of shoulder movements for this one.

Michael

Definitely feel the workout intensity progressing as I go. Programming on point 💯💪🏻

W3/D6

Pike holds and Wide p ups were extra hard being at the end of the workout.

W4/D1

I found most of this fairly easy so I added reps I like when there is an advanced set.  Solid workout though.  Thanks

W4/D2

Good workout. Harder than I thought by the end.

W4/D4

Good workout. Wall sits aren’t fun at the end 😉

W4/D6

🔥💪👍
Awesome workout!!

Pull ups - just keep coming back - improving 😁

W4/D7

W5/D1

W5/D3

Typewriters were harder than I remember. Good workout out

W5/D4

Legs burning.   Surprisingly tough without weights

W5/D5

W5/D6

Harder than it seems if you keep to 1 minute between rounds

W6/D1

Awesome 
Struggle to complete some of the exercises- just modify & get better

W6/D2

Single bar dips at the end?! Rough!!!! Ahhahaha

Awesome workout!
Pushups fit in nicely with
My Mental Health Challenge of 2000 pushups in 23 days !

W6/D3

Yeah! Very hard, did not get arepa & utilized band for assistance. Great workout! Thank your

It took me forever to complete it. It is a little bit too much for my level

W6/D5

W6/D6

W7/D1 - REST DAY

W6/D4 REST DAY

W5/D2 REST DAY

W4/D5 REST DAY

W2/D6 REST DAY

Great
Had to modify some 
Not sure if I did the
Super sets correct tough workout 👍😁

W4/D3

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